Teaser 2

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

3

Main Body Position:

Sitting

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Lie on back
  • Legs and feet together
  • Point feet
  • Arms beside ears, parallel with each other
  • Fingers together, palms face up
  • Relax shoulders, keeping them unshrugged

Cues 💡

  • Draw abdomen in
  • Lift head, neck, shoulders and feet
  • Look at toes
  • Should feel abdominals firing
  • Lift spine one vertebra at a time, lifting torso and legs up at same time until body forms a “V” shape
  • Imagine a strong magnetic force draws torso and legs together
  • Roughly 90 degree angle between torso and legs. Less if possible.
  • Flex spine as much as possible
  • Rotate pelvis to initiate rolling torso down. Keep legs in place.
  • Roll down one vertebra at a time
  • Torso lies on mat no further than tips of shoulder blades
  • As soon as tips of shoulder blades touch mat, start next repetition
  • Watch tendency to gradually lower legs down. Maintain height of legs.
  • Don’t arch lower (lumbar) spine

Breathing 🫁

  • Inhale (nose) to lift torso up
  • Exhale (mouth) to lower torso down

Modifications 🔧

  • Hold legs lower than 45 degrees (the lower the legs, the easier the exercise)
  • Move arms more in line with eyes, nose or mouth than ears
  • Start exercise with torso also lifted to 45 degrees, as legs are
  • Teaser 1